Category: Recent Workouts

Gish Q:

Q: Gish
PAX: Atlas, Crush, Margarette, Calla Lily, Salty, Derby

The Thang: PAX will complete 12 minutes of cardio, 12 minutes of strength, and 12 minutes of core/flexibility exercises. Cardio and Strength are performed twice through at a pattern of 45 seconds work and 15 seconds rest.

Warmup IC:
arm circles
High knee in-and-outs
jumping Jacks

Cardio x2:
Toe taps
Butt kickers
Shuffle taps
Step ups
Skater lunges
Jumping jacks

Strength x2:
Bicep curls
Squats
Overhead press
Deadlifts
Renegade rows
Kettleball swings

Flexibility:
Sun salutations and other yummy yoga-ish stretching 

CoT: Life is crazy and fragmented, right now, and there rarely seems to be time for all the things we need or want to do. I’ve been working hard on appreciating the tiny investments of time in my day. 12 minutes seems to be the max amount of time I have for just about anything.  12 minute meals, showers, nursing, working out, sex, homework help, yard work, you name it! It can feel hectic, but I just have to be thankful for those 12 minutes I was gifted to invest in myself or others. If you can use any amount of time for good, you win!

Doublemint Q:

All Around the Light Posts

Q: Doublemint
Pax: Summit, Remi and Salty

Cot:
My daughter has been struggling with depression and loneliness due to COVID and being stuck home. I encouraged her with a verse from James in the Bible that says “ Consider it pure joy my brothers whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance.” We all go through trials and suffering. The key is how we respond to them. The Bible says to consider it joy because it builds character and perseverance. Instead of viewing our trials as problems, we should view them as learning experiences that help us grow and mature.

Splits Q:

A.L.A.R.M. Workout

Q: Splits
PAX: Firecracker, Jewels, Buttercup, Salty, & Doublemint

Warm up:
Static arm stretch
Static leg stretch
High Knees in cadence
Big arm circles

ALARM: 3 rounds of exercises based on (Arms Legs Abs Run M workout) with a sprint to the island and back is between each round.

Cool Down:
Static straight leg stretch
Runners lunge
Hip stretch
Shoulders & back stretch

COT: In such a busy, crazy, hectic time make sure to meditate. Take the time to stop, rest, and be quiet. Meditate on a positive montra or a bible verse. Pslam 48:9

Acadia Q:

Q: Acadia
PAX: River, Beep Beep, Glitter-bob

Welcome /disclaimer
Warmup – Philadelphia Freedom aerobic workout!

Workout: Tabata spelling. 45 seconds on, 15 off

PUMPKIN x3 and WICKED x 3. 1 minute breaks in between.

COT: “When there is no enemy within, the enemies outside cannot hurt you.” -African ProverbIf you have high standards for self, it can push you to achieve many things, but remember that just because you aren’t reaching your self-set expectations it doesn’t mean that you are failing. When you don’t get a lot of external feedback, it’s important to take a step back sometimes to evaluate how reasonable your goals are and to celebrate achievements and little victories.

Peaches Q:

Q: peaches 
Birthday Q – part deux!
PAX: Atlas, Margarette, Remi, CallaLilly, Gish

Welcome /disclaimer
Warmup – stretches, high knees IC

THE THANG:
Round 1:
40 sumo squats
5 laps of stairs with weights
30 ankle biters each side
5 laps of stairs with weights
20 Carolina Dry Docks
5 laps of stairs with weights
10 burpees
5 laps of stairs with weights

Round 2:
40 high knees
5 laps of stairs with weights
30 Mtn Climbers to Plank jack
5 laps of stairs with weights
20 push ups
5 laps of stairs with weights
10 rolling elbow planks
5 laps of stairs with weightsI had two more rounds planned, but I guess we’ll save those for another morning 

COT:
“The secret is Christ in me; not me in different circumstances” Elisabeth Elliot
Maybe I think I can be a better mom if my children just listened better, or maybe I could be a better wife if I had more help, or if life was easier I could do much more…..
But really, it isn’t about what’s going on around me, but what’s going on INSIDE me & WHO I’m allowing to guide me …… fear, insecurities, frustrations, resentment, etc. No matter what my circumstances, Christ is there wanting to be my guide if I’ll just let him.

Troy Q:

Q: Troy BDAYQ
Pax: river, beep beep, amiga, Acadia, dr. Buff, FNG journey
Disclaimer, stretching

The Thang: 26 stations of workouts all “me” themed, do each workout 26 reps

Party favors of my favorite candy (take 5s)

COT: my accumulated wisdomafter 26 years of life (lol) – no ones ever gone poor from giving, build a bigger table, not a taller fence, baked goods are a live language, don’t buy a cheapo tiny umbrella, spend $30 and get a giant golf umbrella and save yourself the wetness and heartache of a puny $5 one.  

Salty Q:

5-4-3-2-1 Workout

Q: Salty
PAX: calalily, atlas, peaches, f-stop, remi

Welcome & Disclaimer
Warm up
Stretch legs and arms 10 count
High knees
Jumping Jacks
Run a lap

5min & 5 exercises
Jumping Jacks
Mountain climbers
Side shuffles
Plank Jacks
Curbs kickers

4min & 4 exercises
Curls
Presses
Lateral raises
Tricep extension

3min & 3 exercises
Bicycle crunch
Flutter kicks
Rosalitas

2min & 2 exercises
Left leg step ups
Right leg step ups

1min /1 exercise
Round 1 Burpees
Round 2 Plank
Round 3 Wall sit
Do this 3x
Run a lap between each set

COT: seasons – my family moved from Tampa FL 3 years ago in Dec. It’s gone by so fast. Living in that climate made me forget the beauty of all 4 seasons. It was truly a struggle when I moved here. The cold almost gave me a sort of anxiety. But over time I’ve realized that I’ll be fine! The cold won’t hurt me! I have come to truly enjoy each season in its beauty and purpose! In life we need to do the same. Don’t wish this season away! It may be tough and have its challenges but it has its beauty and purpose. Don’t wish for things to be different be present and contend in the season you’re in!Quote: Nature gives to every time and season unique beauty; from morning to night, as from the cradle to the grave, it’s just a succession of changes so soft and comfortable that we hardly notice the progress. -Charles DickensThere is a harmony is autumn and I listen in its sky, which through the summer is not heard or seen as if it could not be, as if it had not been!
-Percy Bysshe Shelley

Peaches Q:

Q: Peaches
PAX: Mango, Calamity Jean, Remi, Jewels, Msafiri & FNG Smurfette (visiting from Chattanooga)

Welcome & Disclaimer
Warm up:
First workout in the 30s, reminder about stretching appropriately in the cold, as it is easier to get injured with “cold” muscles. Stretching legs & arms for counts of 10. High knees IC. Butt kickers IC.

The thang:
40 + 1 CALAB birthday workout

Set 1: Cardio
40 high knees (R leg count: RLC)
30 jumping jacks
20 Hillbillies RLC
10 Imperial Walkers RLC

Walk a lap carrying a coupon (block, sandbag, heavy hand weights, etc)

Set 2: Arms
40 hallelujahs
30 push-ups
20 tricep kickbacks (each side)
10 lawn mower pulls (each side)

Walk a lap carrying a coupon (block, sandbag, heavy hand weights, etc)

Set 3: Legs
40 squats
30 lunges RLC
20 squat – kicks RLC
10 dead lifts

Walk a lap carrying a coupon (block, sandbag, heavy hand weights, etc)

Set 4: Abs
40 flutter kicks
30 ankle biters / penguins (each side)
20 crunches
10 leg lifts

Walk a lap carrying a coupon (block, sandbag, heavy hand weights, etc)Set 5: Butt
40 glute bridges
30 Brooke Burks (hip dips/ each side)
20 High donkey kicks (each side)
10 fire hydrants (each side)

Walk a lap carrying a coupon.*If extra time left, begin again, but after EACH exercise, walk a lap carrying a coupon

Cot:

“I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.””
‭‭John‬ ‭16:33‬ ‭ESV‬‬What does is mean to “take heart”?
…. to be encouraged
…. to be comforted
….. to expect a good outcome
…. to have more courage or confidence

whenever God said to “TAKE HEART” it was because his children were facing overwhelming circumstances & were afraid.
He directed their attention to Him as the source of help, hope, & peace.
And we can do the same today – we can TAKE HEART & focus on Him.

Troy Q:

Q: Troy
Pax: beep beep, river, glitter Bob, Acadia, dr buff

The Thang: disclaimer, sally, choose your own tabatta, stretching

COT: medical reminders after being 7 on at the ER – addiction is a disease, get a flu shot, wear a mask.

Announcements: please sign up to Q RADs, I’ll be gone next month for rotation

Margarette Q:

Q: Margarette
Pax: Summit, Crush, Atlas, Remi, Callalily, F-stop, Peaches

Warm up:
High knees
Windmills

Workout
Do each set for a whole song. Anytime an ad plays, we will do burpees for the whole ad.

1-
10 squats
10 skater lunges
10 calf raises

2-
10 flutter kicks
10 crunches
10 leg lifts

3-
10 deadlifts
10 bridges
10 lunges

4-
10 bicycle crunches
10 sit ups
10 leg circles

CoT: On Sunday we had a service day at church. The project I was helping with was a food pantry. After we got the pantry set up, the pastor thanked us and said that we can’t see the immediate advantage of a food pantry but hopefully it’ll be a help to the community for years to come. It just reminded me that my actions don’t always have an immediate effect on people. But sometimes things we do can positively effect someone’s life for years to come. Like Maya Angelou says “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel”